Ensure is a meal-replacement drink that is fortified with nutrients, including fiber and protein, which aids in preventing hunger cravings. It comes in a variety of flavors, including vanilla, chocolate and strawberry and can be purchased at most health food stores, drugstores or supermarkets. Although Ensure is a nutritional supplement, it is not marketed or claimed to be a supplement for weight-loss. However, given its healthy nutritional profile, Ensure may be an appropriate diet food to include in a healthy weight-loss regimen.
Step 1
Replace high calorie drinks with an Ensure drink as part of a daily diet plan. Soda pop and fruit juices are high in calories, sugar and have no nutrients. The American Heart Association recommends no more than 6 tsp. of daily added sugars for women and 9 teaspoons for men. A regular 12-oz. soda pop contains 8 tsp. of added sugar alone, no protein and no vitamins or minerals. An 8-ounce serving of orange juice can contain as many as 35 g of sugars and no protein. Although one 8-oz. drink of Ensure contains 18 g of sugar, it is higher in protein, with approximately 13 g. It is also a source of 24 essential vitamins and minerals such as vitamin A, C, D, E, calcium, iron and phosphorus.
Step 2
Drink Ensure as a meal replacement for breakfast or a light lunch. Since some varieties are higher in calories, avoid adding the supplement to heavy meals. The shake's fat and protein contents work to fill you up and keep blood sugar levels steady. This prevents hunger cravings, which lead to over-eating and possible weight gain. If you are still hungry after drinking a bottle, include a piece of fruit or a light salad with your meal.
Step 3
Eat a healthy, well-balanced diet in addition to including Ensure in your diet plan.Avoid eating junk food for the rest of the day when taking this nutritional drink, as any excess calories will be stored as fat. A healthy diet should focus on fruits, vegetables, lean proteins and healthy fats. Produce is low in calories, has little to no fat and is a source of dietary fiber. A well-balanced diet ensures you meet all of your nutritional needs and requirements that the drink supplement does not provide.
Step 4
Determine your nutritional needs to see what type of supplement you should select. There are many varieties of Ensure, including Ensure High Protein, High Calcium, Muscle Strength, Bone Health and Immune Health, among others. If you are normally short on protein the rest of your day, avoid meat products, are vegetarian or vegan, or work out, you may want to consider a drink with more protein.
Step 5
Add up your daily calorie needs to allow for Ensure in your daily diet plan. The typical Ensure nutrition drink has approximately 250 calories. If you are trying to lose weight and include nutrient-dense foods and drinks in your diet, then you may want to replace your typical 500-calorie breakfast with an Ensure product to cut 250 calories in your day. Combined with regular physical activity that burns an additional 250 calories, you can create a 500-calorie deficit in your day. If done each day of the week, this could result in a 1-pound weight loss per week.
Tips and Warnings
- A healthy diet plan should include a regular exercise regimen in addition to a well-balanced diet.
- Consult with a physician or medical professional before initiating any dietary changes that could affect your health.
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